Tuesday June 22, 2021

Warmup

2:00 Bike/Row

2 Rounds:

10 Banded Pull-Aparts

16 Mountain Climbers

8 Push-Ups

10 Air Squats

Mobility

Banded Shoulder Distraction 1:00/Side

Samson Stretch 1:00/Side

Strength/Skill

Press 5-4-3-2-1

Add weight each round if possible.

WOD

18 minutes max effort calories

EMOM starting at 0:00:

9 shoulder to overhead

Reduce reps by 1 in each subsequent minute (9-1)

EMOM starting at 9:00:

9 burpees over the bar

Reduce reps by 1 in each subsequent minute (9-1)

Score is total cals accomplished.

F:  dumbbell push press

P1:  95/65

P2:  75/55

C:  135/95; bike cals